This article talks about taking a sauna while fasting. Is it safe to sauna during a fast?
Sauna and Fasting
Fasting and sauna are two of the most ancient health techniques known to the world. For thousands of years, these have been used in an assortment of different cultures around the world. In earlier times, individuals did not understand the reason they toiled, yet they made labor a regular part of their existence. Currently, we have a better understanding of the science and its full advantages. Here are the main effects:
Using a sauna triggers your body to go through hyperthermic conditioning, which results in an elevated body temperature higher than usual. It has a great influence on enhancing cardiovascular capacity and blood flow. Heat exposure decreases the chance of dementia, cardiovascular issues, and death from any cause.
Going without food for a long period results in a drastic decrease in energy, which triggers the genes related to long life and the body’s protection against oxidative damage. The process of autophagy begins by taking old, used-up cell parts and debris and reutilizing them. Furthermore, besides shedding pounds, you’ll observe amplified DNA fix functions through sirtuins and lessened irritation.
Going without food and using a sauna both have certain positive health outcomes in certain areas. A good illustration of this is how heat stimulates the upregulation of autophagy and helps to mend damaged proteins. Both boost the immune system by eliminating germs and bacteria and can remove bacteria from harmful agents. However, abstaining from food does not have an immediate effect on the cardiovascular system apart from helping your metabolic activities and reducing your blood pressure. It would be optimal to put them together in some fashion.
Sauna and Growth Hormone
Two practices that have a shared advantage are spending time in a sauna and abstaining from food, as these activities can both cause a surge in growth hormone. The pituitary gland releases growth hormone as a method of combating muscle deterioration and sparking fat burning when faced with stress, energy depletion, or hunger.
In normal circumstances, the body emits growth hormone in intermittent bursts throughout the day. About 70% of the body’s growth hormone is released while sleeping in the early morning. When fasting, there are greater increases in blood sugar levels throughout the course of the day, and these increases occur more frequently. After 24 hours, the amount of growth hormone will increase dramatically, ranging from 1300 to 2000 percent!
Extreme temperatures can cause growth hormone production to increase significantly, preventing further degradation of proteins. It stays elevated for several hours after the fact.
- Two 20-minute sauna sessions at 80°C (176°F) separated by a 30-minute cooling period can raise growth hormone two-fold over baseline.
- Two 15-minute sauna sessions at 100°C (212°F) dry heat separated by a 30-minute cooling period increase growth hormone five-fold.
- Two 1-hour sauna sessions a day at 80°C (176°F) dry heat for 7 days were shown to boost growth hormone by 16-fold on the third day.
Sauna sessions can take place at virtually any time throughout the day, apart from close to bedtime. Nevertheless, it is in your best interest to take a sauna while fasting, as this increases the amount of growth hormone secreted by the body and guards against catabolism. If you’re planning on doing lengthy bouts of fasting, it could be helpful to take a brief sauna while fasting to maintain more lean muscle tissue.
Sauna While Fasting
As I have previously mentioned, utilizing both fasting and sauna have the ability to stimulate autophagy. Fasting is a result of severely limiting caloric intake and activating processes involved in longevity. The body responds to the heat of a sauna by producing heat shock proteins that try to fix the damage caused by the high temperature. Fasting and going without water can cause stress on the body which will then stimulate the heat shock proteins.
When exposed to any kind of environmental pressure, such as extreme heat, no food, or strenuous physical activity, it is unavoidable that the body will suffer some damage. In order to reap the advantages, it is vital to put stress on the body, causing it to alter and activate its protective operations, for example, heat shock proteins or autophagy. Without any safeguards, you could cause more damage and become even weaker.
Heat-shocking and exposing roundworms to hormetic heat stress stimulates autophagy to help them survive and maintain a balance of proteins in their bodies. Worms lacking autophagy did not get any advantage from the heat shock, whereas those with preserved autophagy did. It appears that many of the advantages of heat-shock proteins are made possible through autophagy. In the case of these roundworms, the ones without autophagy had a much more difficult time in dealing with the heat stress, while those with autophagy were somehow able to benefit from it.
Additionally, you can experience more advantages from heat stress with increased autophagy (while abstaining from food). Autophagy of the mitochondria works to protect against heat shock-induced apoptosis, which would lead to both new and older cells being demolished. Autophagy increased enables cells to start selecting which cells should be kept and which ones can be eliminated. Heat causes healthy cells to survive while the dysfunctional ones die off.
If you remain seated in the sauna without allowing autophagy to take place, it might lead to more harm to your cells than is necessary. Exposure to high temperatures can be less troublesome if autophagy is increased. It will also facilitate more beneficial changes that happen.
Sauna and Fasting Benefits
Here’s a list of benefits reaped when using the sauna during your fast:
- Increased healing (and white blood cell count).
- Induced autophagy.
- Detoxification of harmful pathogens.
- Lower blood glucose levels.
- Increased energy and cognitive function.
- Decreased overall appetite (in combination with dry fasting).
- Reduction in cancer and aging.
- Improved fat-burning capabilities.
Sauna use and abstaining from food both individually provide the benefits noted above. So, combining the two increases each one considerably.
Does sauna cause autophagy?
Autophagy is the body’s normal way of cleansing itself and involves a process of renewal for cells as well as getting rid of toxins.
Saunas facilitate autophagy by eliminating microorganisms that interfere with their operation. Our heart rate gets quicker when we use this mechanism, which boosts our metabolism and impacts our body’s decision to use it.
Sauna During a Dry Fast
Generally speaking, it is beneficial to use a sauna while not having eaten. Does this apply to a dry fast in particular?
Spend no more than 10 minutes in a steam sauna twice a week to increase the effects of dry fasting. By employing this technique, you can encourage your body to initiate the cell renewal process and generate an anti-inflammatory effect.
What Is Dry Fasting?
Dry fasting takes a special kind of discipline.
During a dry fast, one must not consume any liquids or food, even water. This type of fasting can be done intermittently, alternating days, and periodically lasting three or more days. Benefits include reduced inflammation and increased cell regeneration.
However, if caution is not observed, a dry fast can be hazardous. Other sorts of fasting usually advocate for the consumption of water. Without sufficient water intake, dehydration, headaches, a strong odor in the urine, and irritation may occur.
What kind of sauna should you use during a dry fast?
The most effective way to get the benefits of dry fasting is to use a steam sauna.
Consider going to a steam sauna while abstaining from food and drink. The additional humidity will provide assistance in reducing your temperature (which is required when you can’t generate enough sweat). Likewise, the temperature is only a comparatively mild 112°F, thereby decreasing the danger of becoming dehydrated more so than other sauna variations.
It is not safe to dry fast while utilizing both classical and infrared saunas.
How often and how long can you use the sauna?
What is the maximum amount of time you can spend in a sauna while doing a dry fast?
You should limit yourself to steam sauna sessions that are no longer than 10 minutes twice a week when you are fasting with no food or drink to ensure safety and obtain the best advantages. Always pay attention to how you feel.
Doctors everywhere keep emphasizing the significance of not overexerting oneself while in the sauna. This is especially true while you’re fasting.
Sauna During a Water Fast
Fasting with only water intake is a beneficial method of cleansing the body and shedding excess water weight. You may not consume anything during the day, but it is still possible to eliminate toxins and decrease the amount of water stored in the body.
Try having an infrared sauna for 15 minutes twice weekly when participating in a water fast. This plan will benefit your muscles by helping them to eliminate toxins and cleaning out your body of substances. Consume approximately 2.5 liters of water daily to prevent dehydration.
By carrying out this kind of fasting, your mental clarity will significantly improve, making you alert and attentive.
What Is Water Fasting?
This kind of fasting is precisely what it appears to be.
Only drinking water (excluding all other beverages and food items) is what is meant by water fasting and it is done for a certain period of time. It is suggested that consuming about 2.5 liters of water per day is the ideal quantity. It can take between one day and multiple days for this to be completed.
Drinking water while eating can help stave off dehydration and reduce the feeling of hunger.
What kind of sauna should you use during a water fast?
What type of sauna is suggested for use during water fasting?
During a water fast, infrared saunas work best. The cause of this is that they cause internal warmth in your body, as well as spurring your sweat glands to be more active. This yields the most effective way of getting rid of toxins.
How often and for how long can you use the sauna?
The length of your stay in the sauna is determined by the type of fasting that you are doing.
Limit the time you spend in the sauna during a water fast to 15 minutes or less, and do not exceed two sessions per week. Because you consume water, you can sustain a fast for a longer period than if you didn’t drink anything. After fifteen minutes of exercise, your muscles will have had enough time to release lactic acid.
Anything longer or more frequent is unnecessary.
What kind of sauna should you use while intermittent fasting?
It doesn’t matter which type of sauna you use when engaging in intermittent fasting. In this case, apply the rule of user preference.
All types of saunas, including steam, infrared, and the more traditional kind, are beneficial when followed with an intermittent fasting routine. You won’t need to worry about adding more moisture as you are already hydrated, so choosing either an infrared or traditional sauna may help get your sweat going.
How often and for how long can you use the sauna?
To get the most out of your sauna while intermittent fasting, follow these guidelines:
Take your favorite type of sauna twice a week while fasting intermittently for 15 minutes at a time. That is the ideal way to support your immune system, lower your cortisol levels, and activate certain hormones.
Periodically going 36 hours without food will necessitate additional strength and enthusiasm. Reserve the sauna for when you need extra motivation to stay on track with meal times!
Is It Safe to Sauna During a Fast
It is not necessary to abstain from eating in order to initiate autophagy, as simply being exposed to heat will automatically activate it. Avoid inhibiting autophagy when exposed to considerable warmth by keeping away from increasing insulin levels, not having a huge meal, and abstaining from consuming soda or alcohol. Decreasing your autophagy baseline will make you more liable to heat-related problems and stop the autophagy created by the sauna. Essentially, you’ll be going into a fever without any of the safeguards your body has, so the warmth will cause more harm and you won’t benefit as much from the experience.
Both fasting and subjecting the body to heat need to be approached in moderation, as they both involve stress. Do not exceed your limit to cope with stress because it will be too much to bear. It might not be advisable to abruptly jump in an intense temperature sauna during to a 48-hour fast if you are inexperienced. You may faint or become extremely weary afterward. Begin where you are and gradually increase your capacity. It’s just like exercise.
To round off, saunas and fasting have wonderful health advantages, and it would be wise to incorporate them into your lifestyle in some way. It’s not a competition, and there is no need to go all out. Periodic fasting for a period of 14-16 hours is beneficial, as well as taking a sauna one to two times each week.
In conclusion, sauna use while fasting is recommended, but only if the time spent in it is less than 15 minutes and one is aware of the body’s response.
Make sure to talk to your doctor first before taking a combination of both if you are trying to slim down or dealing with a medical issue.
